• Home
  • About
  • The Reset

  • Eat Beautifully

  • Shop
  • Blog
  • Contact
0

Eat Beautifully

Main Dishes

Mediterranean Baked Halibut

July 14, 2023
Jump to Recipe·Print Recipe

Mediterranean baked halibut is a healthy, satisfying meal that is full of flavor. Tossed with a tomato-olive-onion mixture with fresh garlic and parsley, this meal comes together quick for an easy dinner option.

Plate of halibut over quinoa and broccoli topped with a tomato-olive-garlic-caper mixture and parsley.

This halibut recipe is inspired by my favorite “diet” of them all – the Mediterranean diet. Not so much a “diet” but a way of life, the Mediterranean diet is known for promoting longevity by lowering the risk for several diseases, like cardiovascular disease and diabetes. Due to a combination of antioxidants and anti-inflammatory properties, the foods often eaten as part of the Mediterranean diet make it great for preventative health (and glowing skin!).

Halibut fish is a tender white fish that is mild in flavor with a firm yet flaky texture. If you don’t love fish, you may appreciate its mild, slightly sweet taste and meatier texture!

Is Halibut a Healthy Fish?

Halibut contains a variety of essential nutrients including the following:

  • omega 3-fatty acids – great for your heart and skin
  • magnesium – people often do not get enough of this essential nutrient which helps with a wide range of essential functions such as protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation
  • selenium – an antioxidant and mineral that also supports thyroid health

How to Buy Halibut

Halibut season is mid-May to mid-September. When possible, try to look for wild caught-halibut from the Pacific. I love at Wild Alaskan Company for sustainable wild-caught fish. Pacific halibut does have some trace of mercury; Atlantic-halbut should be avoided altogether due to high mercury levels.

Look for flesh that looks white and glossy and even slightly pink. Make sure there are no brown spots. Fresh fish does not have an overly fishy smell.

How to Make Mediterranean Baked Halibut

This dish has 4 main components: the fish, tomato/onion mixture, broccolini (or other vegetable) and a grain. For this dish I love the flavor and texture of quinoa.

  • Tomato/onion/olive mixture – First, make the mixture which includes cherry tomatoes, olives, red onions, capers, garlic, olive oil and salt. Rinse the capers which come in a salty brine. If you don’t have kalamata olives, a green or black olive could work as well.
  • Prepare the fish – Brush the fish with olive oil and top with salt and parsley. Top with the tomato mixture. See section below for cooking tips. Cod would also be a good alternative fish for this recipe.
  • Cook the quinoa – Prep the quinoa according to package directions. Pro-tip is to cook in some low-sodium broth for extra flavor. I think this would also taste great over couscous or farro.
  • Steam the broccolini – Broccoli can work well as a substitute but I love the slightly sweet flavor of broccolini.

How to Cook Halibut?

You will heat the oven to 400 degrees fahrenheit and place the halibut in a baking dish after brushing each side with a little olive oil. Season the fish with the salt, pepper and parsley. You will bake the fish for about 15 minutes or until opaque. Baking time may vary based on thickness of the fish. Check the flakiness of the fish around 10 minutes to make sure it doesn’t overtake.

Can I Reheat Halibut?

Personally I feel that most seafood tastes best when eaten immediately. However, this dish will keep in the fridge for 1-2 days. Heat oven to 275 degrees fahrenheit and heat for 15 minutes.

Other Main Dishes You May Like:

  • Shrimp Burrito Bowl
  • Asian Salmon with Sriracha Sauce
Baked halibut topped with cherry tomatoes, olives, onions, capers and parsley. Served over broccoli and quinoa.
Print

Mediterranean Baked Halibut

Print Recipe

Topped with a tomato-onion-olive mixture with garlic and parsley, and served over broccolini and quinoa, this healthy meal comes together quick for an easy meal option on busy nights. 

  • Author: Jeannine
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 2 servings 1x
  • Category: Seafood
  • Method: Bake
  • Cuisine: Mediterranean

Ingredients

Scale
  • 2 6 oz halibut filets
  • 1 1/2 cups cherry tomatoes, halved
  • 1/4 cup red onion thinly sliced
  • 1/4 cup kalamata olives
  • 1 garlic clove, thinly sliced
  • 1 teaspoon capers, rinsed
  • 1 1/2 tablespoons olive oil, divided
  • 2 tablespoons chopped parsley, divided
  • 1/2 teaspoon fine sea salt, divided
  • pepper to taste
  • 1/2 teaspoon fine sea salt, plus more to taste 
  • 2/3 cup quinoa, cooked according to package directions.
  • 8 stems of broccolini, steamed

Instructions

  • Preheat oven to 400 degrees F.
  • In a small bowl, combine the cherry tomatoes, red onion, olives, capers and garlic and 2 teaspoons of the olive oil. Add a pinch of salt.
  • Brush each side of the halibut lightly with the olive oil and place in a baking dish. Sprinkle each fillet with 1/4 teaspoon salt and 1 tablespoon chopped parsley. Add the tomato/onion/olive mixture on top of the halibut.
  • Bake for about minutes, until the halibut is opaque and cooked throughout. Start checking at 10 minutes to see if its cooked; fish should flake. Cooking time will vary upon thickness.
  • Serve over quinoa and broccolini.

Nutrition

  • Serving Size: 1 fillet + 1/2 tomato mixture + 1/2 quinoa and broccolini
  • Calories: 630
  • Sugar: 2
  • Fat: 28
  • Saturated Fat: 4
  • Carbohydrates: 46
  • Fiber: 9
  • Protein: 47
  • Cholesterol: 0

Get Social!

Follow us on Instagram and Pinterest!

TAGS:Main dishMediterranean dietseafood
Share

You May Also Like
July 31, 2020

Thai-Inspired Tofu Lettuce Wraps
August 15, 2023

Chicken Larb Bowl
January 13, 2024

One Pot Mexican Chicken and Cauliflower Rice

Hi, I’m Jeannine
Hi, I’m Jeannine

Hi, I’m Jeannine

I'm a certified health and wellness coach with a passion for cooking and photographing beautiful, colorful, healthy food. I provide healthy plant-forward recipe inspiration for those who want to look and feel their healthiest from the inside out. I'm so glad you stopped by!

Categories

  • Breakfast
  • Dressings & Sauces
  • Drinks
  • Healthy Living
  • Main Dishes
  • Salads
  • Sweets & Snacks
Send this to your Type A bestie! You go all in. Perfect workout plan. Perfect meals. Perfect week. Until a hellish Tuesday happens. The answer throwing it all out the window. It’s building a health strategy that still works when life doesn’t so you can show up consistently not perfectly. That’s why I created The Five Day REBUILD: five days to get back to the foundations of sleep, fuel, movement and stress without overhauling your life. Comment REBUILD and I’ll send it to you. I’m Jeannine, a health coach and functional nutritionist helping high-performing women 40+ build the strength, energy and health to keep up with the lives they’ve worked so hard to build. Less wellness noise. More of what actually works.
•
Follow
Send this to your Type A bestie! You go all in. Perfect workout plan. Perfect meals. Perfect week. Until a hellish Tuesday happens. The answer throwing it all out the window. It’s building a health strategy that still works when life doesn’t so you can show up consistently not perfectly. That’s why I created The Five Day REBUILD: five days to get back to the foundations of sleep, fuel, movement and stress without overhauling your life. Comment REBUILD and I’ll send it to you. I’m Jeannine, a health coach and functional nutritionist helping high-performing women 40+ build the strength, energy and health to keep up with the lives they’ve worked so hard to build. Less wellness noise. More of what actually works.
21 hours ago
View on Instagram |
1/5
Let’s shape a different view for our daughters. So many of us grew up in a generation that taught women to equate thinness with worth. To measure progress by the number on the scale. And that informed how we ate, how we exercised. It’s taken me years to unlearn that. Now, I want my daughter to grow up watching a woman celebrate what her body can DO. I want her to see me lift heavy things. Fuel my body. Take care of myself. Get stronger as I get older (to "cook" as she would put it 🤣) Not because there’s anything wrong with being thin. But because I want her to know that her body was never meant to be a measure of her worth. I want her to grow up knowing that STRONG is beautiful, too. Maybe changing the conversation for the next generation starts with changing the way we talk about—and treat—our own bodies. Follow @livepowerfullyco for realistic wellness for the high-performing Mom balancing wellness, work and family. #perimenopause #fitmom #womenover40 #workingmomlife
•
Follow
Let’s shape a different view for our daughters. So many of us grew up in a generation that taught women to equate thinness with worth. To measure progress by the number on the scale. And that informed how we ate, how we exercised. It’s taken me years to unlearn that. Now, I want my daughter to grow up watching a woman celebrate what her body can DO. I want her to see me lift heavy things. Fuel my body. Take care of myself. Get stronger as I get older (to "cook" as she would put it 🤣) Not because there’s anything wrong with being thin. But because I want her to know that her body was never meant to be a measure of her worth. I want her to grow up knowing that STRONG is beautiful, too. Maybe changing the conversation for the next generation starts with changing the way we talk about—and treat—our own bodies. Follow @livepowerfullyco for realistic wellness for the high-performing Mom balancing wellness, work and family. #perimenopause #fitmom #womenover40 #workingmomlife
3 days ago
View on Instagram |
2/5
If you're successful everywhere else in your life, except for your health feels harder than it should, this is for you! The habits that helped you build your career and manage a full life don't always translate to your body. You don't need less ambition. You need to learn how to apply that ambition differently to your health. That's what we do here. Less wellness noise. More strategy. More of what actually works for a strong healthy life after 40. Follow @livepowerfullyco if you're ready to stop trying harder and start working smarter with your body. #workingmom #womenover40 #womenempowerment #perimenopause
If you're successful everywhere else in your life, except for your health feels harder than it should, this is for you! The habits that helped you build your career and manage a full life don't always translate to your body. You don't need less ambition. You need to learn how to apply that ambition differently to your health. That's what we do here. Less wellness noise. More strategy. More of what actually works for a strong healthy life after 40. Follow @livepowerfullyco if you're ready to stop trying harder and start working smarter with your body. #workingmom #womenover40 #womenempowerment #perimenopause
If you're successful everywhere else in your life, except for your health feels harder than it should, this is for you! The habits that helped you build your career and manage a full life don't always translate to your body. You don't need less ambition. You need to learn how to apply that ambition differently to your health. That's what we do here. Less wellness noise. More strategy. More of what actually works for a strong healthy life after 40. Follow @livepowerfullyco if you're ready to stop trying harder and start working smarter with your body. #workingmom #womenover40 #womenempowerment #perimenopause
If you're successful everywhere else in your life, except for your health feels harder than it should, this is for you! The habits that helped you build your career and manage a full life don't always translate to your body. You don't need less ambition. You need to learn how to apply that ambition differently to your health. That's what we do here. Less wellness noise. More strategy. More of what actually works for a strong healthy life after 40. Follow @livepowerfullyco if you're ready to stop trying harder and start working smarter with your body. #workingmom #womenover40 #womenempowerment #perimenopause
If you're successful everywhere else in your life, except for your health feels harder than it should, this is for you! The habits that helped you build your career and manage a full life don't always translate to your body. You don't need less ambition. You need to learn how to apply that ambition differently to your health. That's what we do here. Less wellness noise. More strategy. More of what actually works for a strong healthy life after 40. Follow @livepowerfullyco if you're ready to stop trying harder and start working smarter with your body. #workingmom #womenover40 #womenempowerment #perimenopause
If you're successful everywhere else in your life, except for your health feels harder than it should, this is for you! The habits that helped you build your career and manage a full life don't always translate to your body. You don't need less ambition. You need to learn how to apply that ambition differently to your health. That's what we do here. Less wellness noise. More strategy. More of what actually works for a strong healthy life after 40. Follow @livepowerfullyco if you're ready to stop trying harder and start working smarter with your body. #workingmom #womenover40 #womenempowerment #perimenopause
If you're successful everywhere else in your life, except for your health feels harder than it should, this is for you! The habits that helped you build your career and manage a full life don't always translate to your body. You don't need less ambition. You need to learn how to apply that ambition differently to your health. That's what we do here. Less wellness noise. More strategy. More of what actually works for a strong healthy life after 40. Follow @livepowerfullyco if you're ready to stop trying harder and start working smarter with your body. #workingmom #womenover40 #womenempowerment #perimenopause
•
Follow
If you're successful everywhere else in your life, except for your health feels harder than it should, this is for you! The habits that helped you build your career and manage a full life don't always translate to your body. You don't need less ambition. You need to learn how to apply that ambition differently to your health. That's what we do here. Less wellness noise. More strategy. More of what actually works for a strong healthy life after 40. Follow @livepowerfullyco if you're ready to stop trying harder and start working smarter with your body. #workingmom #womenover40 #womenempowerment #perimenopause
3 days ago
View on Instagram |
3/5
Confession time! How many diet and exercise plans have you purchased that have fallen apart after one week, or when your kids get sick, or when you have a crazy end of quarter? The problem is that most wellness plans we're not built built for the woman who is balancing family, career and her own wellness. Your health needs a strategy. One that doesn't fall apart by Wednesday. Follow @livepowerfullyco for less wellness noise, more of what actually works in a stronger way to do midlife. Build a body that is as strong as a life you've built.
•
Follow
Confession time! How many diet and exercise plans have you purchased that have fallen apart after one week, or when your kids get sick, or when you have a crazy end of quarter? The problem is that most wellness plans we're not built built for the woman who is balancing family, career and her own wellness. Your health needs a strategy. One that doesn't fall apart by Wednesday. Follow @livepowerfullyco for less wellness noise, more of what actually works in a stronger way to do midlife. Build a body that is as strong as a life you've built.
4 days ago
View on Instagram |
4/5
For years, I was doing with so many high achieving working women do; managing the career, the kids, the calendar, the workouts, the meals and everything in between. I thought I was handling it, and I didn't realize how stressed I was until one of the stressors was gone. The fact was, I was not handling it. I was ignoring it. We talk a lot about what women over 40 should add to get healthier. But your body also needs opportunities to recover. We can't eliminate stress. But we need to have a health strategy that accounts for stress instead of pretending it isn't there. That's a big part of how I think about health for high achieving women 40+. If you're doing all the things "right" but still aren't showing up like the powerful woman you are, DM me REBUILD. I'll tell you more about how I help them and figure out what their body actually needs.
•
Follow
For years, I was doing with so many high achieving working women do; managing the career, the kids, the calendar, the workouts, the meals and everything in between. I thought I was handling it, and I didn't realize how stressed I was until one of the stressors was gone. The fact was, I was not handling it. I was ignoring it. We talk a lot about what women over 40 should add to get healthier. But your body also needs opportunities to recover. We can't eliminate stress. But we need to have a health strategy that accounts for stress instead of pretending it isn't there. That's a big part of how I think about health for high achieving women 40+. If you're doing all the things "right" but still aren't showing up like the powerful woman you are, DM me REBUILD. I'll tell you more about how I help them and figure out what their body actually needs.
5 days ago
View on Instagram |
5/5
@eatbeautifullyblog

© EATBEAUTIFULLYBLOG PRIVACY POLICY | TERMS AND CONDITIONS